Millet vs Rye – Which is Healthier?

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Our Verdict

When comparing millet to rye, we picked the rye.

Why?

In terms of macros, they’re about equal on protein, and rye has more carbs and fiber, the ratio of which give it the lower glycemic index, so we say rye wins this category.

In the category of vitamins, millet has more of vitamins B1, B2, B6, and B9, while rye has more of vitamins A, B5, E, and K. Notionally, that’s a 4:4 tie, though rye’s margins of difference are an order of magnitude greater, so we say rye takes a marginal victory on this one.

When it comes to minerals, there’s nothing to debate here: millet has more copper, while rye has more calcium, manganese, phosphorus, potassium, selenium, and zinc. An easy win for rye on this one.

Adding up the sections gives the overall win to rye, but there is one other thing worth mentioning: millet is naturally gluten-free, but rye is not, so if you are avoiding gluten for any reason, you’ll want to pick the millet in this case.

See also: Gluten: What’s The Truth?

Aside from that, by all means enjoy either or both, in moderation! Diversity is good.

Want to learn more?

You might like to read:

Grains: Bread Of Life, Or Cereal Killer?

Enjoy!

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  • Sesame Seeds vs Poppy Seeds – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing sesame seeds to poppy seeds, we picked the poppy seeds.

    Why?

    It’s close, and they’re both very respectable seeds!

    In terms of macros, their protein content is the same, while poppy seeds have a little less fat and more carbs, as well as slightly more fiber. A moderate win for poppy seeds on this one.

    About that fat… The lipid profiles here see poppy seeds with (as a percentage of total fat, so notwithstanding that poppy seeds have a little less fat overall) more polyunsaturated fat and less saturated fat. Another win for poppy seeds in this case.

    In the category of vitamins, poppy seeds contain a lot more vitamins B5 & E while sesame seeds contain notably more vitamins B3, B6 and choline. Marginal win for sesame this time.

    When it comes to minerals, poppy seeds contain rather more calcium, phosphorus, potassium, and manganese, while sesame seeds contain more copper, iron, and selenium. Marginal win for poppies here.

    Note: it is reasonable to wonder about poppy seeds’ (especially unwashed poppy seeds’) opiate content. Indeed, they do contain opiates, and levels do vary, but to give you an idea: you’d need to eat, on average, 1kg (2.2lbs) of poppy seeds to get the same opiate content as a 30mg codeine tablet.

    All in all, adding up the wins in each section, this one’s a moderate win for poppy seeds, but of course, enjoy both in moderation!

    Want to learn more?

    You might like to read:

    Take care!

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  • What Happens To Your Body When You Plank 1 Minute Every Day

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Planks improve strength, flexibility, balance, posture, reduce chronic back pain, lower blood pressure, and enhance physique. But can we really get benefits from just 1 minute per day?

    To the core

    The benefits that can be expected, according to the science cited in this video, include:

    • Within 2–3 weeks, daily planking of just 1 minute per day activates deep core muscles, enhancing balance, which helps in everyday tasks and prevents muscle imbalances.
    • Strengthening core muscles through planks also helps alleviate lower back pain, with research supporting its effectiveness within 3 weeks.
    • Posture is important for good health, and planks align the spine and hips, improving posture naturally, which also helps alleviate back issues. So, there’s a good kind of synergy to this exercise.
    • Of course, many people exercising have the goal of a more toned body; regular planking leads to a toned core, sculpted shoulders, and leaner legs.
    • For those who care more about mobility, though, planking enhances flexibility in hamstrings, feet, and toes within 4–6 weeks.
    • Anything else? Yes, isometric exercises like planks are highly effective at reducing blood pressure, and, counterintuitively, more so than aerobic exercises.

    The video also looks at a study in which participants did 20 minutes per day instead of 1, which predictably also significantly improved strength, endurance, flexibility, and reduced body fat.

    However, another study cited gives the stats for just 1 minute daily, and that was not even a whole minute, so much as 30 seconds hold, 1 minute rest, 30 seconds hold—and still showed very good improvements.

    For more on all this, plus links to three studies mentioned in the video, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Isometric Exercises That Are Good If You Have Osteoporosis (or if you don’t, but the point is, they are safe and beneficial for people with osteoporosis)

    Take care!

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  • Winter Wellness – by Rachel de Thample

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Winter is often the season of comfort foods and, in much of the Western world, there’s a holiday season slide of forgotten diets and instead sugar, alcohol, pastry, and the like.

    What de Thample does here is an antidote to all that, without sacrificing happiness and celebration.

    Before the recipes get started, she has a chapter on “food as medicine“, and to our immense surprise, proceeds to detail, accurately, many categories such as

    • Foods for immune health
    • Foods against inflammation
    • Foods for gut health
    • Foods against aging
    • Foods for energy levels
    • Foods against anxiety
    • Foods for hormonal balance

    …and so forth, with lists of ingredients that fit into each category.

    Then in the rest of the book, she lays out beautiful recipes for wonderful dishes (and drinks) that use those ingredients, without unhealthy additions.

    The recipes are, by the way, what could best be categorized as “fancy”. However, they are fancy in the sense that they will be impressive for entertaining, and (again, to our great surprise) they don’t actually call for particularly expensive/rare ingredients, nor for arcane methods and special equipment.Instead, everything’s astonishingly accessible to put together and easy to execute.

    Bottom line: if you’d like to indulge this winter, but would like to do so healthily, this is an excellent way to do so.

    Click here to check out Winter Wellness, and level-up your seasonal health and happiness!

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  • Brazil Nuts vs Cashews – Which is Healthier?
  • Why a common asthma drug will now carry extra safety warnings about depression

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Australia’s Therapeutic Goods Administration (TGA) recently issued a safety alert requiring extra warnings to be included with the asthma and hay fever drug montelukast.

    The warnings are for users and their families to look for signs of serious behaviour and mood-related changes, such as suicidal thoughts and depression. The new warnings need to be printed at the start of information leaflets given to both patients and health-care providers (sometimes called a “boxed” warning).

    So why did the TGA issue this warning? And is there cause for concern if you or a family member uses montelukast? Here’s what you need to know.

    First, what is montelukast?

    Montelukast is a prescription drug also known by its brand names which include Asthakast, Lukafast, Montelair and Singulair. It’s used to manage the symptoms of mild-to-moderate asthma and seasonal hay fever in children and adults.

    Asthma occurs when the airways tighten and produce extra mucus, which makes it difficult to get air into the lungs. Likewise, the runny nose characteristic of hay fever occurs due to the overproduction of mucus.

    Leukotrienes are an important family of chemicals found throughout the airways and involved in both mucus production and airway constriction. Montelukast is a cysteinyl leukotriene receptor antagonist, meaning it blocks the site in the airways where the leukotrienes work.

    Montelukast can’t be used to treat acute asthma (an asthma attack), as it takes time for the tablet to be broken down in the stomach and for it to be absorbed into the body. Rather, it’s taken daily to help prevent asthma symptoms or seasonal hay fever.

    It can be used alongside asthma puffers that contain corticosteriods and drugs like salbutamol (Ventolin) in the event of acute attacks.

    What is the link to depression and suicide?

    The possibility that this drug may cause behavioural changes is not new information. Manufacturers knew this as early as 2007 and issued warnings for possible side-effects including depression, suicidality and anxiousness.

    The United Kingdom’s Medicines and Healthcare products Regulatory Agency has required a warning since 2008 but mandated a more detailed warning in 2019. The United States’ Food and Drug Administration has required boxed warnings for the drug since 2020.

    A child using an inhaler.
    Montelukast can help children and adults with asthma. adriaticfoto/Shutterstock

    Montelukast is known to potentially induce a number of behaviour and mood changes, including agitation, anxiety, depression, irritability, obsessive-compulsive symptoms, and suicidal thoughts and actions.

    Initially a 2009 study that analysed data from 157 clinical trials involving more than 20,000 patients concluded there were no completed suicides due to taking the drug, and only a rare risk of suicide thoughts or attempts.

    The most recent study, published in November 2024, examined data from more than 100,000 children aged 3–17 with asthma or hay fever who either took montelukast or used only inhaled corticosteroids.

    It found montelukast use was associated with a 32% higher incidence of behavioural changes. The behaviour change with the strongest association was sleep disturbance, but montelukast use was also linked to increases in anxiety and mood disorders.

    In the past ten years, around 200 incidences of behavioural side-effects have been reported to the TGA in connection with montelukast. This includes 57 cases of depression, 60 cases of suicidal thoughts and 17 suicide attempts or incidents of intentional self-injury. There were seven cases where patients taking the drug did complete a suicide.

    This is of course tragic. But these numbers need to be seen in the context of the number of people taking the drug. Over the same time period, more than 200,000 scripts for montelukast have been filled under the Pharmaceutical Benefits Scheme.

    Overall, we don’t know conclusively that montelukast causes depression and suicide, just that it seems to increase the risk for some people.

    CT images of the brain.
    We’re still not sure how the drug can act on the brain to lead to behaviour changes. Elif Bayraktar/Shutterstock

    And if it does change behaviour, we don’t fully understand how this happens. One hypothesis is that the drug and its breakdown products (or metabolites) affect brain chemistry.

    Specifically, it might interfere with how the brain detoxifies the antioxidant glutathione or alter the regulation of other brain chemicals, such as neurotransmitters.

    Why is the TGA making this change now?

    The new risk warning requirement comes from a meeting of the Australian Advisory Committee on Medicines where they were asked to provide advice on ways to minimise the risk for the drug given current international recommendations.

    Even though the 2024 review didn’t highlight any new risks, to align with international recommendations, and help address consumer concerns, the advisory committee recommended a boxed warning be added to drug information sheets.

    If you have asthma and take montelukast (or your child does), you should not just stop taking the drug, because this could put you at risk of an attack that could be life threatening. If you’re concerned, speak to your doctor who can discuss the risks and benefits of the medication for you, and, if appropriate, prescribe a different medication.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Nial Wheate, Professor of Pharmaceutical Chemistry, Macquarie University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Heart Healthy Diet Plan – by Stephen William

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve covered heart-healthy cooking books before, but variety is good, and boredom is an enemy of health, so let’s shake it up with a fresh stack of recipes!

    After a brief overview of the relevant science (which if you’re a regular 10almonds reader, probably won’t be new to you), the author takes the reader on a 28-day journey. Yes, we know the subtitle says 30 days, but unless they carefully hid the other two days somewhere we didn’t find, there are “only” 28 inside. Perhaps the publisher heard it was a month and took creative license. Or maybe there’s a different edition. Either way…

    Rather than merely giving a diet plan (though yes, he also does that), he gives a wide range of “spotlight ingredients”, such that many of the recipes, while great in and of themselves, can also be jumping-off points for those of us who like to take recipes and immediately do our own things to them.

    Each day gets a breakfast, lunch, dinner, and he also covers drinks, desserts, and such like.

    Notwithstanding the cover art being a lot of plants, the recipes are not entirely plant-based; there are a selection of fish dishes (and other seafood, e.g. shrimp) and also some dairy products (e.g. Greek yoghurt). The recipes are certainly very “plant-forward” though and many are just plants. If you’re a strict vegan though, this probably isn’t the book for you.

    Bottom line: if you’d like to cook heart-healthy but are often stuck wondering “aaah, what to cook again today?”, then this is the book to get you out of any culinary creative block!

    Click here to check out the Heart Healthy Diet Plan, and widen your heart-healthy repertoire!

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  • Which Vitamin Brands Are Effective?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝As far as specific brands of vitamin…some are good some not. I don’t like being told what buy but I guess I want to know which are effective. Could there be some brands recognized as good given to us?❞

    The most reliable brands are generally those with the most transparency:

    • They tell you what is in the supplement; not just the active ingredient(s), with doses, but also any buffers etc.
    • They tell you, in the case of ingredients that can have various different sources, what the source is.
    • They are, ideally, well-certified and independently tested.

    Our previous sponsor Ora is a good example of a company that does this.

    Additionally, in terms of bioavailability, generally speaking the order of preference goes liquid > capsule/softgel > tablet, so that’s something to look out for, too.

    Note: “liquid” includes powders that are ingested when dissolved/suspended in water, and also includes tablets that become a liquid when dissolved/dispersed in water and ingested that way.

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